Flounder Francaise or Chicken Francaise Recipe

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Flounder Francaise or Chicken Francaise
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Ingredients
16
Count
Nutrition
484
Calories
Total time
15
Minutes
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Ingredients:

  • 1 tbsp olive oil
  • 1 tbsp butter
  • 1/2 cup flour
  • 1/4 tsp salt
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/8 tsp paprika
  • 1/8 tsp black pepper
  • 4 large flounder fillets (1 1/2 to 2 lbs)
  • 4 tbsp butter
  • 1/4 cup white wine
  • 1/4 cup water
  • 1/4 cup lemon juice
  • 1/2 tsp parsley
  • lemon slices and parsley (to garnish) (optional)

Directions:

  1. In a large skillet, heat the oil and 1 tablespoons of butter over medium heat.
  2. Place the flour and all the seasonings in a plastic bag and shake to blend.
  3. Place the beaten eggs in a shallow dish.
  4. When the skillet is good and hot, put the flounder fillets in the bag one at a time and then dip in the egg. Coat them completely with the egg and place in skillet. The egg should sizzle immediately. If it doesn't, the oil isn't hot enough.
  5. Save 1 tablespoon of the flour mixture for the sauce.
  6. Fry over medium heat until brown on both sides, about 3 to 4 minutes per side. Add extra butter if you need to.
  7. Remove from skillet, keep warm.
  8. Discard any oil left in skillet and add the butter and the 1 tbsp of seasoned flour reserved from the flounder. Whisk until smooth. Add the rest of the sauce ingredients, stirring constantly until well blended. Bring to boil and cook 5 minutes, stirring frequently. If the sauce thickens too much, add more water- just 1 tsp at a time until you achieve the desired consistency.
  9. To serve place flounder over a bed of buttered rice (or whatever you're using) and pour a little sauce over each fillet. Garnish with lemon slices and parsley.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 483.7 Kcal (2025 kJ)
Calories from fat 256.27 Kcal
% Daily Value*
Total Fat 28.47g 44%
Cholesterol 222.04mg 74%
Sodium 1268.29mg 53%
Potassium 467.62mg 10%
Total Carbs 20.72g 7%
Sugars 0.63g 3%
Dietary Fiber 2.16g 9%
Protein 32.68g 65%
Vitamin C 6.2mg 10%
Vitamin A 0.2mg 6%
Iron 1.7mg 9%
Calcium 124.8mg 12%
Amount Per 100 g
Calories 140.06 Kcal (586 kJ)
Calories from fat 74.2 Kcal
% Daily Value*
Total Fat 8.24g 44%
Cholesterol 64.29mg 74%
Sodium 367.24mg 53%
Potassium 135.4mg 10%
Total Carbs 6g 7%
Sugars 0.18g 3%
Dietary Fiber 0.63g 9%
Protein 9.46g 65%
Vitamin C 1.8mg 10%
Vitamin A 0.1mg 6%
Iron 0.5mg 9%
Calcium 36.1mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.6
    Points
  • 12
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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